- 25 Jumping Jacks
- 15 Scapular Pull-Ups
- 8 T-Inchworm w/Push-Up
- 5E World’s Greatest Stretch
- 20 Alternating Toe Touch in Plank
Then perform the following:
- 200M Run
- 8 Light Strict Press
- 30 t-arm swings
-15 E direction arm circles
- 12 Jumping Squats
8 min AMRAP at each station. 3 min transition/rest between stations.
Station A)
22 Wall Balls (20/14lbs) 10/9ft
11 Pullups
22 Sit Ups
Scaling options:
Lighter WB, Lower target, Air squats
Low lying rack PU, Jumping Pull Ups, Banded PU
Station B)
22 Pushups
11 Box Jumps (24/20)
22 Kettlebell Deadlifts (53/35)
Scaling options
PU from knees, PU on Box
Lighter KB
Station C)
22 Dumbbell Ground 2 Overhead (50/35)
11/9 Cals Echo Bike
22 Single Dumbbell Lunge
Lighter weights, DB squat
No weight Lunge